CrossFit Asheville » snatch

091215 Tuesday “Clean Shins”

Shanna — Tue, 15 Dec 2009 11:03:19 +0000

CFA's participants and support team following Saturday's Carolina Fitness Challenge.

Strength/Skill Work Squat Snatch: Work towards 1 rep max

WOD

5 rounds of:

30 seconds of max rep power cleans (70% of power clean 1RM not to exceed 135/95lbs)

30 seconds of max rep box jumps

1 minute rest

Record your reps during the 1 minute rest and post total power cleans, total box jumps as well as load and height to comments.

Compare results to 091019.

091002 Friday “In Honor of SSG Hansen”

Shanna — Thu, 01 Oct 2009 23:45:14 +0000

Strength/Skill Work: Snatch

WOD

Complete 3 four minute rounds of the following:

Max burpees for 1 minute followed immediately by

30 Kettlebell swings (M-53lbs, W-35lbs)

30 sit-ups

Rest for any time remaining and begin the next round at the start of the 4th minute and the third round at the start of the 8th minute.

For example, if you finish the first round in 2:45 rest for the remaining 1:15 you have and begin at exactly 4 minutes. If you finish the 2nd round at 7:30 you have 30 seconds to rest until beginning the last round at the 8:00 minute mark.

Use a kettlebell weight that is challenging, but with which you are able to complete 30 consecutive reps without resting. Try to get through all 30 swings without resting in the work-out. It will leave you more time to rest b/w rounds!

Post burpees completed from each round, kettlebell weight and overall time. G’luck!

In the event you do not begin a round before the next 4 minutes begins rest until the start of the 5th minute and restart. For every extra minute you rest complete 15 knees-to-elbows.

090910 Thursday “Push, Pull, Swing”

Shanna — Thu, 10 Sep 2009 11:31:10 +0000

Strength/Skill Work Power snatch: Heavy single

WOD

As many rounds as possible in 12 minutes of:

5 push-press (135/95)

8 pull-ups

12 kettlebell swings (53/35)

090901 Tuesday “Snatchicide”

Shanna — Tue, 01 Sep 2009 02:33:29 +0000

Strength/Skill Work Shoulder Press: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max.

WOD

20 power snatch (115/75)

50m suicide run (turns every 10m)

15 power snatch

50m suicide run

10 power snatch

50m suicide run

5 power snatch

50m suicide run

For time.

*Please note: Noon class times for today, Thursday and Friday will be post-poned until next week. Open gym will still be held from 11:30am until 1:00pm on these days. Please be patient with us as we adjust scheduling with Coach Randy away at Air Assault School. Thank you for your understanding.

090710 Friday “Tabata What?”

Shanna — Fri, 10 Jul 2009 10:09:20 +0000

CrossFit

Strength/Skill Work Practice Dive Rolls

WOD

“Tabata What?”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are your choice of handstand holds or front planks. There is no rest between exercises.

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ICE Training

Strength/Skill Work

Snatch – 65% of snatch x 2 x 5 (5 sets of 2 reps)

Snatch push press (push press from back rack) - 70% (of snatch) x 5 x 5

WOD

10,9,8,7,6,5,4,3,2,1

Power Clean @ 75% of body weight
Ring dips

For time.